10/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Hold

+

500 M Bike

12/10 Calorie Row

15 Good Mornings

10 Lying Spinal Twists

:30 Dead Hang Hold

Metcon

A.: Metcon (Time)

Skill Work For 15 Minutes:

T2B Practice

RX+= Accumulate 40-60 T2B In 10 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

*Adjust Intensity If Doing 20.4

ALL PROGRAMS:

30/24 Calorie Row

20/16 Calorie Bike

30 Box Jumps/Step Ups

20 Double KB Deadlift

Cool Down

*KB Calf Smash

*Banded Ankle Distraction

*KB Lat Smash